Your internal clock also shifts earlier. You may feel sleepy sooner in the evening and wake up very early in the morning. Sleep becomes lighter and more fragmented, with frequent awakenings during the night, even if you don’t always recall them.
This doesn’t mean sleep is worse—just different. Trying to force old routines often leads to insomnia and frustration. Your body is simply operating on a new rhythm.
4. Temperature regulation weakens
The body’s ability to manage heat and cold declines.
Neurons in the brain that sense temperature decrease, the skin becomes thinner, and metabolism generates less internal heat.
As a result, older adults often feel cold when others are comfortable or become overheated more easily. Signals for thirst, chills, or overheating also become less reliable, increasing the risk of dehydration, heat exhaustion, or hypothermia.
Overall tolerance to temperature changes drops noticeably.
3. Digestion slows and becomes more sensitive
After 75, the digestive system enters a phase of long-term slowdown.
The body produces less saliva, stomach acid, and digestive enzymes. Nutrient absorption becomes less efficient, and intestinal movement slows, often causing bloating, heaviness, and constipation.
This explains why foods that were once easy to digest may now cause discomfort, gas, or a sensation that food is sitting heavily in the stomach.
This isn’t a sudden food intolerance—it’s a physical change in how the digestive system functions.
2. Balance declines on multiple fronts
From around age 75, several systems involved in balance weaken at the same time:
The inner ear loses motion-sensing cells
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Muscles and joints provide less precise feedback
Vision loses depth perception and contrast
Meanwhile, the brain processes information more slowly. Together, these changes raise the risk of falls, even among physically active individuals.
The body simply needs more time to respond to slips, uneven surfaces, or sudden movements.
1. Muscle loss speeds up
This is the change that influences all the others.
After 75, muscle loss accelerates significantly. It affects not only strength, but also balance, endurance, mobility, and overall energy.
Muscles respond less effectively to protein and exercise. Fewer cells are available to repair muscle tissue, while inflammation increases, causing muscle to break down faster than it can be rebuilt.
Even short periods of inactivity can lead to noticeable losses that are difficult to regain.
Practical guidance for daily life
For better sleep
Go to bed when you feel sleepy, even if it’s early
Use mornings for important activities
Limit screens and bright lights in the evening
Keep the bedroom cool, quiet, and dark
For temperature regulation
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Maintain indoor temperatures between 20–23°C
Dress in layers
Drink water regularly, even without thirst
Avoid extreme heat or cold
For digestion
Eat smaller meals every 3–4 hours
Chew thoroughly and eat slowly
Favor soft, cooked, and fermented foods
Increase fiber intake gradually
For balance
Improve lighting throughout the home
Remove loose rugs and clutter
Wear supportive shoes, even indoors
Practice balance-focused exercises
For muscle health
Include protein in every meal
Choose foods like eggs, dairy, legumes, fish, and poultry
Do age-appropriate strength exercises
Avoid long stretches of inactivity
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